Photo of Sweet & spicy chicken strips with blue cheese dipping sauce by WW

Sweet & spicy chicken strips with blue cheese dipping sauce

Total Time
40 min
10 min
30 min
You don't need a deep fryer for sweet-and-spicy wings. Instead, wow the crowd with oven baked chicken tenders coated in flour and a tangy sauce made with both barbecue and hot sauce. Serve with a creamy blue cheese dipping sauce and crisp celery sticks and you’ve got the perfect party appetizer that will please a variety of tastes. You can also turn this hearty party fare into a meal by serving the cooked tenders over a garden salad made with mixed greens, cucumbers, tomatoes, and shredded carrots and use the blue cheese mixture as a dressing. If chicken tenderloins aren’t available at your supermarket, use boneless chicken breasts and slice them into thick strips.


All-purpose flour

¼ cup(s)

Table salt

¼ tsp

Black pepper

¼ tsp

Uncooked boneless skinless chicken breast tenderloin

1 pound(s)

Barbecue sauce

½ cup(s)

Hot pepper sauce

2 Tbsp


4 rib(s), large, ribs, cut into 2-inch sticks

Reduced fat sour cream

½ cup(s)

Reduced fat crumbled blue cheese

2 Tbsp


  1. Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
  2. Combine flour, salt and pepper in a shallow dish. Mix well with a fork to combine. Add chicken tenders (or breast pieces) and turn to coat.
  3. Combine barbecue sauce and hot sauce in a separate shallow dish. Add flour-coated chicken and turn to coat. Transfer chicken to prepared baking sheet and spray with cooking spray. Bake 30 minutes, until chicken is cooked through.
  4. Combine sour cream and cheese and mix well. Serve chicken with dip and celery sticks on side.
  5. Yields about 2 chicken tenders and 1 tablespoons dip per serving.